For the past six years, I’ve started each year with a fresh, new journal. Journaling has been a cornerstone of my personal growth since 2018—a space to capture my notes, thoughts, and ideas in one place. It’s also been my go-to tool for processing emotions, celebrating wins, and practicing gratitude.
But it wasn’t always this way. In 2018, I was at one of the lowest points in my life. I was burnt out, addicted to alcohol, and deeply unhappy. I felt trapped in a cycle of stress, exhaustion, and self-loathing. The idea of creating healthy habits or prioritising my wellbeing felt overwhelming—almost impossible.
Every new year, I now make it a ritual to revisit past journals, reminding myself of how far I’ve come and what I’ve achieved. While flipping through my 2019 journal recently, I stumbled across a passage that stopped me in my tracks:
"I feel like I’m spending so much time and energy on improving my wellbeing right now, but it feels like I’m treading water and getting nowhere—will all of this effort pay off in the long term?"
WOW. Reading those words brought me back to that uncertain, vulnerable version of myself. If I could, I would travel back in time to 2019 and tell myself:
"YES, it will! It will pay off more than you could ever imagine. Thank you for doing the hard work, and please keep going."
In the years since, prioritising my wellbeing has transformed my life. Not only has it made me happier and healthier, but it has also elevated my productivity, motivation, and the results I deliver.
If you’ve ever felt like the effort of creating healthy habits, making changes stick, or transforming your wellbeing is overwhelming or futile, please hear this: it’s worth it, and it will pay off!
That reflection sparked an idea. It made me think about what I now see as the winning formula for long-term wellbeing and sustained high performance.
I call it the Wellbeing Investment Formula:
[(Time + Energy) × Healthy Habits = Optimal Wellbeing] × Consistency = Sustained High Performance + Longevity
The Wellbeing Investment Formula: A Step-by-Step Guide
It might seem a bit complex at first glance, but it’s actually quite simple—let me break it down.
When you invest your time and energy into healthy habits, you create the foundation for optimal wellbeing. After just a few weeks of consistent practice, you’ll notice yourself feeling healthier and happier.
But here’s the key: maintaining optimal wellbeing consistently over time leads to sustained high performance and longevity. This is where the magic happens.
Nailing the consistency piece is essential for your future self. Imagine this: ten years from now, the person you’ll become will look back at the choices you made today and say, "Thank you so much!"
Step 1: Commit To Investing Your Time And Energy In Building Healthy Habits
Back in 2018, I realised that if I wanted to thrive, I had to make wellbeing a priority. I started small—introducing tiny, sustainable changes into my daily routine. At first, it was hard. I was still grappling with the remnants of burnout, unhealthy coping mechanisms, and a lot of self-doubt.
Time and energy are finite resources, and where you allocate them determines so much about your life. As James Clear said, “Your life is the sum of your habits.” Here’s how to start investing in healthy habits:
Habit Building: Identify 2–3 habits to integrate into your daily routine. Replace old, unhelpful habits with ones that truly serve you.
Sleep: Aim for 7–9 hours of restorative sleep. It’s during sleep that your body and mind reset, repair, and recharge.
Nutrition: Fuel your body with nutrient-dense foods that promote energy and vitality.
Movement: Incorporate regular exercise, from strength training to yoga, to support physical and mental health.
Mindfulness: Use tools like journaling, meditation, or deep breathing to manage stress and cultivate focus.
Step 2: Celebrate Your Progress
When I first committed to these habits, I didn’t see immediate results, and at times I questioned whether it was all worth it. But over time, I began to experience what I call optimal wellbeing—a state of feeling energised, focused, and resilient. Pay attention to the small wins—notice when you’re starting to feel better and acknowledge your efforts. Celebrating progress builds momentum.
Optimal wellbeing isn’t just the absence of illness; it’s about thriving, not just surviving. This state makes everything easier—decision-making, creativity, and bringing your best self to all areas of life.
Step 3: Stay Consistent
I’ll be honest—this is where the real challenge lies. It’s no wonder that while 45% of people set out to change or implement a habit in the new year, only 8% succeed long term! It’s often the point where people fall off the wagon and need to start back at step one. However, consistency is the multiplier that transforms optimal wellbeing into long-term results. Without it, even the most effective habits lose their impact.
Here’s how to build consistency:
Start Small: Build habits gradually to ensure they’re sustainable. Start with a 10-minute walk or swap one unhealthy snack for a nutritious one.
Create Rituals: Tie new habits to existing routines, like meditating for five minutes after brushing your teeth.
Track Progress: Use journals or apps to celebrate small wins and maintain momentum.
Accountability: Share your goals with a friend, coach, or mentor for support.
Step 4: Experience Sustained High Performance
As I stuck with these practices, I noticed profound changes. My focus sharpened, my productivity soared, and I became more resilient under pressure. Research supports this: studies show that individuals who prioritise wellbeing and adopt consistent healthy habits can see a 20% increase in productivity and a significant improvement in stress resilience. High performance is not a sprint—it’s a marathon. This formula ensures you can maintain your pace without burning out.
Step 5: Elevate Your Vitality And Embrace Longevity
Longevity isn’t just about adding years to your life—it’s about adding quality to those years. When I look at my life now, I see the compounding effects of investing in my wellbeing: reduced risk of chronic illnesses, better mental health, and the vitality to enjoy life fully.
Why This Matters in 2025
In today’s fast-paced, high-pressure world, burnout rates are soaring. Yet, those who prioritise their wellbeing are not only surviving but thriving. The Wellbeing Investment Formula is a simple yet profound guide to achieving this balance.
Your Action Plan
Reflect: Assess where your time and energy are currently going. Are they aligned with your wellbeing goals?
Commit: Choose one healthy habit to focus on each week - you can slowly build them up over time.
Apply Consistency: Dedicate yourself to practising that habit daily.
Evaluate: Regularly check in to see how your wellbeing and performance improve.
In 2018, I couldn’t have imagined the life I’m living now. I’m grateful to my past self for taking those first, hard steps toward change.
Success doesn’t come from working harder; it comes from living smarter. Invest in your wellbeing today, and watch it pay dividends in performance, longevity, and joy tomorrow.
2025 is your year to thrive—are you ready to invest?
Comments